Mile High Living

Bike Workout - FTP Intervals (2x15')

2008-12-14T06:47:00.006-07:00

Another hard 2 x 15' at FTP effort today. I felt really good on this one, though. My second interval was about 5 watts low, though. Not sure what happened, since the CompuTrainer load was constant. Perhaps it was some drift in the Ergomo bottom bracket. No brick today, as it's currently 2 degrees outside. No way I was going to run in the snow and ice this morning. I'll jump on the dreadmill later, instead.

Workout Summary

FTP Interval 1:
 Duration:   15:03
 Work:       239 kJ
 TSS:        25.2 (intensity factor 1.003)
 Norm Power: 266
 VI:         1

FTP Interval 2:
 Duration:   15:02
 Work:       234 kJ
 TSS:        24.1 (intensity factor 0.981)
 Norm Power: 260
 VI:         1
ABP:
 Duration:   7:00
 Work:       90 kJ
 TSS:        7.8 (intensity factor 0.815)
 Norm Power: 216
 VI:         1.01

Entire workout (204 watts):
 Duration:   1:00:11 (1:03:27)
 Work:       738 kJ
 TSS:        74.8 (intensity factor 0.863)
 Norm Power: 229
 VI:         1.12

Bike Workout - "Easy" Day

2008-12-13T08:33:00.000-07:00

Today was the "easy" day for the week. Only a single, 12 minute FTP interval followed by 2 x 15 at 85% of FTP. I felt pretty good for this one.

Workout Summary

FTP Interval:
 Duration:   12:01
 Work:       194 kJ
 TSS:        20.7 (intensity factor 1.015)
 Norm Power: 269
 VI:         1

85% Interval 1:
 Duration:   15:02
 Work:       204 kJ
 TSS:        18.3 (intensity factor 0.855)
 Norm Power: 227
 VI:         1

85% Interval 2:
 Duration:   15:02
 Work:       204 kJ
 TSS:        18.3 (intensity factor 0.854)
 Norm Power: 226
 VI:         1

Entire workout (204 watts):
 Duration:   1:08:04
 Work:       833 kJ
 TSS:        77 (intensity factor 0.824)
 Norm Power: 218
 VI:         1.07

Bike Workout - Short FTP Intervals

2008-12-11T05:59:00.009-07:00

I wasn't feeling great today, but I got up to do the workout anyway, knowing I'd probably cut it short. I did cut it short (skipped the last 15 minutes of 85% FTP), but I managed to do the entire main set of FTP intervals. Like Tuesday, this hurt today. I wonder if I'm just really fatigued.

Workout Summary

FTP Interval 1:
 Duration:   11:58
 Work:       192 kJ
 TSS:        21.1 (intensity factor 1.027)
 Norm Power: 267
 VI:         1

FTP Interval 2:
 Duration:   11:58
 Work:       190 kJ
 TSS:        20.7 (intensity factor 1.018)
 Norm Power: 265
 VI:         1

Entire workout (200 watts):
 Duration:   45:06
 Work:       540 kJ
 TSS:        58.8 (intensity factor 0.885)
 Norm Power: 230
 VI:         1.15

Bike Workout - FTP Intervals

2008-12-09T06:12:00.006-07:00

Another tough day of FTP intervals. For some reason, today really hurt. I wanted to quit with 5 minutes to go in the first interval, but I stuck it out, and finished the entire workout. I'm glad I did, because I felt great the rest of the day!

Workout Summary

FTP Interval 1:
 Duration:   14:59
 Work:       241 kJ
 TSS:        26.7 (intensity factor 1.033)
 Norm Power: 269
 VI:         1

FTP Interval 2:
 Duration:   14:59
 Work:       240 kJ
 TSS:        26.4 (intensity factor 1.029)
 Norm Power: 268
 VI:         1

ABP:
 Duration:   6:58
 Work:       94 kJ
 TSS:        8.7 (intensity factor 0.866)
 Norm Power: 225
 VI:         1

Entire workout (209 watts):
 Duration:   1:00:00
 Work:       753 kJ
 TSS:        81 (intensity factor 0.9)
 Norm Power: 234
 VI:         1.12

Bike Workout - FTP Intervals

2008-12-07T15:38:00.005-07:00

Today was a repeat of the hard interval workout from Tuesday. My plan called for a one hour session with a main set of 2 x 15' @ functional threshold power, 4 minute recovery periods, and a "remainder" of the workout at 85% of FTP. As usual, I did this workout on my Computrainer, so the main set followed a 15 minute warm up to calibrate the Computrainer (which counted against the one hour total).

A graphical representation of the ride is shown below.

Workout Summary

Entire workout (208 watts):
 Duration:   1:00:04
 Work:       749 kJ
 TSS:        77.8 (intensity factor 0.882)
 Norm Power: 229
 VI:         1.1

FTP Interval #1 (262 Watts):
 Duration:   15:00
 Work:       236 kJ
 TSS:        25.5 (intensity factor 1.01)
 Norm Power: 263
 VI:         1

FTP Interval #2 (260 Watts):
 Duration:   15:00
 Work:       234 kJ
 TSS:        25.1 (intensity factor 1.001)
 Norm Power: 260
 VI:         1

85% FTP Remainder (221 Watts):
 Duration:   7:01
 Work:       93 kJ
 TSS:        8.6 (intensity factor 0.857)
 Norm Power: 223
 VI:         1.01

Bike Workout - 85% FTP Intervals

2008-12-06T16:05:00.001-07:00

This was a somewhat easier workout than the Tuesday and Thursday workouts in that there was only a single, 12' FTP interval, and 2 x 15' intervals at 85% FTP. I wasn't feeling particularly good today, so I ended up cutting the last 15' interval short.

Workout Summary

Entire workout (190 watts):
 Duration:   1:00:04 (1:00:19)
 Work:       686 kJ
 TSS:        66.7 (intensity factor 0.816)
 Norm Power: 212
 VI:         1.11

FTP Interval (264 Watts):
 Duration:   11:57
 Work:       189 kJ
 TSS:        20.6 (intensity factor 1.017)
 Norm Power: 264
 VI:         1

85% Interval #1 (219 Watts):
 Duration:   14:58
 Work:       197 kJ
 TSS:        17.7 (intensity factor 0.843)
 Norm Power: 219
 VI:         1

85% Interval #2 (218 Watts):
 Duration:   10:02
 Work:       131 kJ
 TSS:        11.9 (intensity factor 0.843)
 Norm Power: 219
 VI:         1.01

Bike Workout - "Short" FTP Intervals

2008-12-04T20:23:00.004-07:00

This was another FTP-type workout, where the plan was to do intervals at or near my functional threshold power. However, today's workout was planned to be a little easier in that the FTP intervals were only 12 minutes long instead of 15 minutes, like Tuesday's workout. In addition, I overslept a bit, and had to cut the workout to 45 minutes. However, according to Endurance Nation, as long as I get the main set in (in this case, the 2x12' at FTP), I should be okay.

Workout Summary

Entire workout (204 watts):
 Duration:   45:04
 Work:       552 kJ
 TSS:        60.9 (intensity factor 0.901)
 Norm Power: 234
 VI:         1.15

FTP Interval #1 (274 Watts):
 Duration:   12:00
 Work:       197 kJ
 TSS:        22.3 (intensity factor 1.055)
 Norm Power: 274
 VI:         1

FTP Interval #2 (267 Watts):
 Duration:   12:01
 Work:       192 kJ
 TSS:        21.1 (intensity factor 1.027)
 Norm Power: 267
 VI:         1

Bike Workout - FTP Intervals

2008-12-02T21:03:00.001-07:00

Today introduced another increase in interval time for the functional threshold power (FTP) intervals, from 12 minutes to 15 minutes. This is used to build my FTP by continually increasing the training load at FTP so that I hopefully improve my power. It also incrementally gets me used to training hard at longer and longer intervals. This should be helpful when I get to the next phase of training that aims to really lift FTP by implementing intervals at power levels above FTP.

Something I've noticed as I've been going along is that my Ergomo has somewhat higher power readings in the first interval, while displaying somewhat lower power readings in subsequent intervals. For example, if you look at the graph and the Training Summary below, you'll see that my first FTP interval has a normalized power (Norm Power) of about 264 watts, while the second FTP interval has a normalized power of 258 watts.

Typically, I wouldn't think much of the difference, but I'm riding these workouts on a Computrainer in Erg mode, which holds the load constant, and should result in near identical normalized power readings across the intervals. In fact, looking at the Computrainer's workout data shows idnetical normalized power readings across both intervals.

My hinch is that this is an exhibition of the Ergomo's fatal flaw. It only reads power from one leg, and then doubles it, assuming you have balanced leg strength. I suspect that perhaps I favor my left leg early in the workout, and my right leg as I get tired. This would result in higher readings for the early intervals and lower readings for the later intervals.

Workout Summary

Entire workout (205 watts):
 Duration:   1:00:00
 Work:       738 kJ
 TSS:        76.7 (intensity factor 0.876)
 Norm Power: 228
 VI:         1.11

FTP Interval #1 (264 watts):
 Duration:   14:58
 Work:       237 kJ
 TSS:        25.7 (intensity factor 1.016)
 Norm Power: 264
 VI:         1

FTP Interval #2 (258 watts):
 Duration:   14:59
 Work:       232 kJ
 TSS:        24.6 (intensity factor 0.992)
 Norm Power: 258
 VI:         1

Bike Workout - 11/23

2008-11-23T14:58:00.003-07:00

This was a redux of Tuesday's 3x10'(3') @FTP session. Today's workout seemed a lot easier than Tuesday's. I checked my numbers, and indeed, the Ergomo showed lower wattages than on Tuesday. Interestingly, the Computrainer was virtually identical to Tuesday. I'm not sure what happened. I checked my rear tire, and looks really worn. Perhaps this caused an issue, although I'd expect the Computrainer to reflect that as well.

Anyway, it felt (and clearly was) easier today. Here is the graph.

Bike Workout - 11/22

2008-11-22T22:12:00.001-07:00

Saturday was another bike workout (actually, supposed to be a brick, but I canned the run). This was a slightly easier workout, with only a single interval at FTP (=260) and 2x12' @ 85% FTP. I canned the run because I didn't do the workout until the afternoon when the boys went to sleep, and they were up before I finished. I figured I should stick around instead of doing a brick run. Besides, we had to run some errands and get back in time for the Texas Tech v. Oklahoma game (what a butt-kickin').

As always, the workout graph is pictured below.

Bike Workout 11-20

2008-11-20T21:23:00.000-07:00

I was up at 4:00 am for Thursday's bike workout, which was 2x10' (3') @ FTP, and the remainder of the time at 85% of FTP. I cut the workout a bit short since I had to be at work early. I hit the intervals pretty well, and felt really good. The workout graph is below.

Run Workout - 11/19/2008

2008-11-19T20:23:00.001-07:00

Today was supposed to be a 50 min. run workout, with a 15 minute warm up, 3 x 1 mi repeats with 5' rest intervals, and a cool down session. However, I decided to sleep in, falling for the "I'll do it at lunch" pitfall. Of course, work got in the way, and I missed the workout. :(

Brick Workout - 11/18/2008

2008-11-18T11:35:00.003-07:00

Today was a pretty tough brick workout starting at 4:30 am. It called for a 1 hour bike ride followed by a 30 minute run. On the bike, I was to do a main set consisting of three (3) 10 minute intervals at my functional threshold power (FTP) level (currently about 260 watts), with 3 minute rest intervals between each work interval. The remainder of the time is done at about 85% FTP. I always do a 15 minute warm up as well to get my CompuTrainer properly calibrated. My power and HR data for the entire 1 hour ride is in the graph below.

Following the bike portion, I headed out for a run with my trusty Garmin GPS. The run portion was supposed to be done at fairly easy paces. It was essentially an out and back, negative split workout. On the way out, I was to run at Easy Pace (EP), which for me, is currently a pace of about 9:45/mi. On the way back, I was to run Marathon Pace (MP), which for me is about 8:25/mi. I was a little fast on the way out, and a little slow on the way back. I need to nail those paces just a little better. My run data (heart rate and pace) is shown in the graph below.

I felt really great after the workout, although I'm dragging a little now. My legs are a lot more fatigued than I thought they were earlier this morning. Tonight, I'll try a little yoga and stretching to hopefully aid my recovery.

Kicking Off the New Triathlon Off-Season

2008-11-03T15:49:00.002-07:00

Today is day one of my 2009 triathlon off-season. Goals for this off-season are to raise my functional threshold power (FTP), improving on the run fitness I built training for the denver marathon, and conditioning my body to reach peak racing weight and fitness for the 5430 Half Ironman in August 2009.

So, today, I'm starting off with... nothing. That's right. Day 1 (11/3/2008) is a Monday. Mondays, according to my Endurance Nation off-season training plan, are rest days.

Denver Marathon

2008-10-19T15:12:00.005-06:00

This was a rather disappointing day for me. If a marathon was only 24 miles, it would have been a great day. Unfortunately, I had 2.2 more to go.

I went in with a goal of running sub-4 hours (~9:00/mi), and for most of the day I was well on my way to about a 3:50. I was running the race with my friends, Justin and Heath. We expected Heath to eventually take off, but we were hoping to run most of the way together.

The first 5 were good. We stayed together and felt really good, clicking off 8:30/mi or so. After about mile 4, Justin was having some leg pain, and we slowed the pace a bit hoping he'd work through it. At mile 7, though it was too much. I stayed with him for a bit, but he told me to go on. Mile 7 was a slow mile, so I picked it up a bit to try to make up a little time and keep my cushion.

I was clicking off between 8:15 and 8:45 for the next few miles, and I was pretty sure I'd have a good cushion heading into the last 10 miles... and I did. But, mile 17 was a long incline, not too steep, but it took its toll. I finished that mile at 9:48. Ugh. I ran the next 3-4 miles at about 9:15-9:45 pace.

As I left Washington Park, I was really slowing down. Mile 22 was 10:08, but I was still on pace for sub 4 hours. At mile 24 I needed to average 10:00/mi to finish under 4 hours, and I was pretty sure I could do it.

However, about a quarter mile later, I started to see spots, and I was getting really woozy. I started walking, but I could only manage staggering. I felt inebriated, and my hands were numb and felt "fuzzy." I sat down, and a lady from Wisconsin came by and dragged me to my feet telling me it would be worse if I sat. So, she held my arm as I staggered the last 2 miles in 42 minutes to finish in 4:20.

It was really disappointing, but I'm glad I finished. I'm hurting a bit, but it was a fun day for the most part. I think I'll stick with half marathons for a while until I decide to tackle another Ironman race.

Denver Marathon - 20 Mile (and last) Long Run

2008-09-28T11:25:00.004-06:00

Okay, so the title's a little misleading. I didn't make it all 20 today. My right hammy started really tightening up at mile 14 or so. I ran for while on it, but finally had to throw in the towel. I walked another 2-3 miles back to the car, so I really only did about 18 today... and walked the last bit.

On the plus side, that was the longest run we do... and with 3 weeks to go, we're done with the really long stuff.

Autumn Color Half Marathon

2008-09-21T19:42:00.004-06:00

I was in Buena Vista, CO this weekend to run the Autumn Color half marathon. We had planned a nice little weekend with friends, and of course, Alex got sick on Friday. So, Laura stayed home and I went to BV to run the race.

It was a nice little race. There were probably about 200 or more people that ran the half marathon. We started at Cottonwood Lake and ran almost entirely downhill from there to Buena Vista. It was tailor made for personal records... and I got one. I finished in 1:44:13 (~7:57/mi). It was a great pre-marathon prep race.

Denver Marathon Training: 8 Mile Run

2008-09-17T20:23:00.006-06:00

It was an early morning for me today. Since I've committed to running in the mornings, I haven't yet done a "longish" mid-week run. However, since I knew I wouldn't have time during the day today, I knew I had to get it done this morning. So... I was up at 4:30 am to start running by 4:45 so that I could get my 8 miles in before 6 am.

I didn't feel all that great. My legs felt a little heavy after the harder effort yesterday. I really didn't want to go, but I'm glad I did. I felt pretty good afterward.

Here are the stats:

Date: 9-17-2008
Distance: 8.02 mi.
Pace: 8:50/mi
Duration: 1:11:00

Denver Marathon Training - 5 Mile Run

2008-09-16T08:01:00.006-06:00

Back to the "short" distance today. I got up early to run my usual 5 mile out and back route from the house. It was a brisk 45 degrees, and I really wasn't keen on getting out of my nice, warm bed. But... I did, and I'm glad I did. I decided to push it a little today, to see how my legs would respond after 19 on Sat. Not too bad. I took it a little easy on the out, and really pushed it on the back. Here are the stats:

Date:9-16-2008
Distance: 5.02 mi.
Pace: 08:10/mi
Duration: 40:59

Denver Marathon Training: 19 mile Long Run

2008-09-13T12:56:00.006-06:00

19 miles... That was a L-O-N-G run. I clearly lack endurance from the time missed from the injury. I felt really good until about 15, and then things started to go downhill. I really noticed it from 16-19. I finally got the GPS working right, and I wore it on this run. I think I need to alter the "smoothness" settings, because the Google Maps upload of the course doesn't look very accurate to me. Lots of "guessing" by the GPS plotter shows us running through houses, fences and walls.

Here's the map of the 19 miles.

Here are the stats from the run:

Date:9-13-2008
Distance: 19.22 mi.
Pace: 09:16
Duration: 02:58:14

Denver Marathon Training - Easy 5 Mile Run

2008-09-11T15:37:00.002-06:00

Yet another easy 5 mile run today. Same route. A little slower today.

The Stats:

Date: 09-11-2008
Distance: 4.93 mi.
Pace: 08:37
Duration: 42:44

Denver Marathon Training - 5 Miles @ Marathon Pace + Bonus Ride!!

2008-09-10T19:25:00.002-06:00

I've been bad about running too hard on days where The Plan calls for a marathon pace run. So, today, my goal was to really slow down and run at my goal marathon pace, which is about 9:00/mi.

The Stats:

Date: 09-10-2008
Distance: 4.93 mi.
Pace: 08:52
Duration: 41:51

I never thought it would be this hard to slow down.

Since the weather was so gorgeous yesterday, I just had to get on the bike at lunch and go for a spin around the Boulder Res. It was a very easy ride, with no hard efforts.

Date: 09-10-2008
Distance: 17.15 mi.
Speed: 18.7 mph
Duration: 55:02

Denver Marathon Training - Easy 5 Mile Run

2008-09-09T20:19:00.003-06:00

Easy run today for a total of 5 miles. This was just my standard 5 mile out n' back route in Stapleton. I felt like I was running pretty easily, despite the 13 on Saturday. But I could definitely feel more fatigue in my legs than last week.

The Stats:

Date: 09-09-2008
Distance: 4.93 mi.
Pace: 08:28
Duration: 41:51

I was really surprised that my pace was as fast as 8:30/mi. I didn't feel like I was running that hard!

Denver Marathon Training Injury Report: I'M BACK, BABY!

2008-09-06T16:53:00.005-06:00

That's right! I'm back, baby! I'm back! Today I met my friends (and former colleagues, Justin and Heath) for a 13 mile long run, and... no pain or stiffness at all! The Plan called for a "rest" week this week (week #12), stepping back from 18 last week (which I didn't do) to 13.

We decided to run the first 12 of the marathon course, and modify it for the last mile to get back to our cars. Here's the map:

13 Mile Run - Denver Half Marathon
Find more Runs in Denver, Colorado

Date: 09-06-2008
Distance: 13.05 mi.
Pace: 8:52
Duration: 1:55:50

Denver Marathon Training Injury Report (yet again)

2008-09-04T16:49:00.005-06:00

5 more miles today. No pain. No stiffness. It felt really good. Even better than Tuesday. The big test will be Saturday's 13. Didn't run yesterday. Will was up most of the night coughing and wheezing. Found out this morning that he has croup. Gah!!!

Date: 09-04-2008
Distance: 4.95 mi.
Pace: 8:28
Duration: 42:08